Seated Bumbbell Modified Clean And Press
Improves posture and overall lower back strength
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 4 sets × 20 reps |
| Estimated calories burned | ~3 kcal |
How to do it
- Step 1: Setup — Sit on the edge of a chair or bench with your feet shoulder-width apart.
- Step 2: Initiation — Hold a dumbbell in each hand and squeeze your glutes.
- Step 3: Main movement — Lift the dumbbells off the ground, keeping your back straight and core engaged.
- Step 4: End position — Press the dumbbells upwards, extending your arms fully.
- Step 5: Return — Lower the dumbbells back down to the starting position, keeping control throughout.
- Step 6: Breathing reminder — Exhale during the press, inhale during the return.
- Step 7: Safety note — Keep your back straight and avoid rounding or arching.
Equipment
- Dumbbells
Coaching tips
Benefits
Improves posture and overall lower back strength
Common mistakes
Rounding the back during the lift
Make it harder
Increase the weight of the dumbbells
Make it easier
Decrease the weight of the dumbbells or use only one dumbbell
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Bent Over Row with Bar
Intermediate · 3 sets × 8-12 repsBent Over Dumbbell Cross Row
Intermediate · 3 sets × 10-12 each sideStanding Single Arm Pulley Row Feet Square
Intermediate · 3 sets × 10-12 each armSuperman to Bicep Curl on Incline Bench
Intermediate · 3 sets × 10-12 repsSingle Arm Pulley Pulldown Elbow Tuck
Intermediate · 3 sets × 10-12 each sideHugging a Barrel Rotating Warm Up Stretch
Beginner · 3 sets × 10-12 each directionGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.